WOD-

5 Rounds for time of:
30 Eye level kettlebell swings 53#(35#)
25 Push ups
20 Ring rows
15 Box jumps
Run 400 meters

WOD-

15:00 to build to a heavy 5 rep bench press

In teams of 2, with an 18:00 running clock

10 Rounds of
10 Wallballs 20#(14#)
10 Deadlifts 155#(105#)

With the remaining time
As many rounds as possible of
10 Calories on the rower
10 Burpees over the rower

Score = Rounds and reps of rowing and burpee workout

*1 person works, 1 person rests

WOD-

With a 30:00 running clock

Minutes 0:00 – 9:00
As many rounds as possible of:
Row 200 meters
4 Push Jerks 155#(105#)
4 Pull ups

Rest 2:00 then,

Minutes 11:00 – 19:00
As many rounds as possible of:
Row 300 meters
8 Push Jerks 135#(95#)
8 Chest to bar pull ups

Rest 2:00 then,

Minutes 21:00 – 30:00
As many rounds as possible of:
Row 500 meters
12 Push Jerks 95#(65#)
12 Bar muscle ups

WOD-

Week 8 of lifting program:

Every 2:00 x 10
1 Behind the neck to overhead. Once overhead, 1/4 squat and hold for :05
*Get it overhead however you want and quarter squat and hold to focus on time
under tension

Rest ~ 4:00 then,

Every 2:00 x 10 sets

2 Overhead squats building to 95% of your previous 1 rep max
*Don’t go over 95% for today’s lifting.

After party:
3:00 – 5:00 easy bike or row
2:00 of slow and controlled overhead squats with a PVC
Accumulate 2:00 in a dead hang from the pull up bar

WOD-

As many rounds as possible in 24:00 of:
2 rope climbs
6 Deadlifts 155#(105#)
12 Box jumps 24″(20″)
Run 200 meters

WOD-

5 Rounds for time of:
10 Hang squat cleans*
Row 20 calories
10 Bar facing burpees

Rest 1:30 between round

*Rds 1 & 2 = 95#(65#)
Rds 3 & 4 = 115#(75#)
Rd 5 = 135#(95#)

Score = total time including rest

WOD-

Week 8 of lifting program. Last week before retest

Every 2:00 x 10
2 Snatch panda pulls/snatch speed pulls @ heavier than last week

Rest ~4:00 then,

Every 2:00 x 10
1 High hang Power snatch + 1 Hang power snatch
@ heavier than last week

Recovery Workout of the Week
Row 10:00 x 3
@ a recovery pace. If you have a heartrate monintor
keep your HR below 140
After each row:
1:00 couch stretch per side
20 Front squats with an empty bar
*Slow lowering, pause for :02, up normal

WOD-

As many rounds as possible in 20 minutes of:
15 Calorie row
15 push ups

After party:
3 – 5 rounds for quality of
10 GHD sit ups
1:00 Forearm plank hold
10 GHD hip extensions

WOD-

With a partner, as many rounds as possible in 22:00 of
20 Hang power snatch 95#(65#)
20 Overhead squats 95(65#)
2:00 Max effort calories on the bike or ski erg

Score = total rounds and total calories

*Break up however you want with 1 person working at a time.

WOD-

Complete the following in any order and rep scheme you want:

100 Calories on rower, bike, or ski erg
50 Ring or Bar muscle ups
100 Toes to bar
50 Burpee box jump overs 24″(20″)
100 Single leg squats
50 Ground to over shoulder with a sand bag

Time cap = 25:00